PRACTICE FOR THE MONTH:
From the Gheranda Samhita (late 17th century CE)
TADAGI MUDRA. Pond Seal
Lie on you back, stretch out through your heels and reach your arms overhead. If you have one, lay a sand bag over your wrists to help the reach of the arms. Continue to press actively and oppositely through the heels and hands. As an energetic response, your belly will hollow slightly, like a "pond," which gives this mudra its distinctive name. This is a good warm-up for asana or pranayama.